Monday, 13 April, 2009

Posted by Mandee on April 13, 2009   |   24 Comments

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

24 responses to “Monday, 13 April, 2009”

  1. Slade White says:

    Let’s just say I’m not Muscle-Up material yet…… Did the 120 pullups and 120 dips. Didn’t think this one was going to end.

    In the picture above, Daniel looks like he’s reenacting Jeff Daniel’s bathroom scene from Dumb and Dumber.

  2. Robert Montgomery says:

    90 Assisted Muscle Ups: 21:32

    3 hours later did: 100 Box Jumps (24″) For Time: 3:59 (3 seconds slower than last time I did this)

  3. Patrick says:

    Another rest day for me.
    Still trying to get over the rounded back DL from Saturdays CFT.

  4. Zak says:

    9:14…. Jesus Russell, you improved by 2:00.

  5. Michael Colvert says:

    113(hands are ripped up) Pull ups and 120 Dips in 18 min…Oh and 2 MU..Will get that techniuqe down for the 30 mu!

  6. Daniel says:

    The first time I make the WOD pic and I get picked on. Go figure. lol. I do look pretty silly though.

    500 row, 21 burpbees, 400 run. 22:40. Slow.
    I felt the midday crash that Russell talked about when u eat too many carbs. My diet over the 3 days has consisted of sugar in various forms and coffee, oh and very little rest.

    Sinus problems have been killing me at night and I couldn’t sleep. So over the past 3 days I went to a regimen of Aleve cold and sinus with the good 12 hour pesudoephidrine HCL during the day, and 12 hour oxymetazoline nasal spray at night so I can sleep. If you didn’t know they nearly banned over the counter sales of the pesudoephidrine because druggies were making meth out of it. That shite is strong!

    On a positive note I got 15 muscle ups at lunch and 2 this evening.

    I’m plateauing and even loosing ground in my WODs lately. Any advice would be appreciated.

  7. Nathan Judge says:

    6:20 for the muscle ups. skinned up my forearms pretty bad. but i like this workout.

  8. Daniel says:

    I would say you smoked it Nate, but Russell truly did.

  9. Brad says:

    Still tring to catch up. I did the Row burpee Run wod. Total time 17:41. Whoever invented burpees is going straight to hell.

  10. Daniel says:

    Good job Brad. I got my tag renewed today. LOL

    Doing CFT tomorrow at lunch if anyone wants to join me.

  11. Larry Lowe says:

    Xfit Total today

    BS – 250
    P – 135
    DL – 350

    Total – 740

    Strength on BS is weak. I’ve been traveling a lot over the past 6 weeks and have not had many strength workouts in the hotel. Cardio and MetCon are great, Strength not so great.

  12. Lindsey says:

    Got REALLY close to doing my first real muscle up today! The transition from pull up to dip is the part that kills me. So, I did 30 muscle ups for time assisted – 9:25

  13. Clint says:

    30 MU 30:47 (pr) + 22 minutes
    I was able to link 4 in a row, much work still to go.

  14. klowe says:

    Did the WOD from the Australia Regional Qualifiers
    10 135# C/J
    15ring dips
    21 1.5pd KBS (overhead)

    3 rounds – 7:01


  15. Russell says:

    are you serious daniel? If you are plateauing its because you really aren’t even following 90% of the CrossFit program.

    1. follow the diet
    2. get more sleep
    3. stop doing two workouts a day

    you mentioned all of these above. start doing it right or you will see poor results.

  16. Will Blankenship says:

    120 Pullups, 120 Dips. Didn’t keep the time. Still nursing ripped up hands.

    I can almost get a muscle up… the transition screws me up every time.

  17. Craig Herr says:

    90 rings dips shoulder to ring (sets of 10 then 5)
    60 chest to bar pull ups 1 band assist
    30 regular chest to bar pu ups in 3 sets of ten.

    Tested the arm today and it felt great. Did not want to push my luck.

  18. klowe says:

    Today is Tuesday…but no place to post. so.

    Did the row/burpee/run thing.

    17.01 – Not bad for me since running always eats my lunch

    rows average 1:44 for all three
    burpees slow but unbroken
    run……savagely beat me!

  19. Lindsey says:

    I was at the Brewery at lunch time today (tuesday) and saw Kevin on the run. Didn’t look like you were “savagely beaten” from the run though. Keep up the good work!

  20. Daniel says:

    You’re right of course Russell. I need to sleep and eat right.

  21. Justin says:

    Had to sub 120 pullups and 120 ring dips. Didn’t time it, but it took me a long time. I tried to focus on getting a lot of height on the pullups and depth on the ring dips per Russell’s advice.

  22. A.S. Britt says:

    30 muscle-ups as Rx’d: 22:00

  23. James Lambert says:

    On Monday morning
    9 MU in 45min

    I’ve not been able to get to the gym much lately or eat or sleep right for that matter due to too many tests and finishing out the semester.